5 Ways To Naturally Increase Testosterone Levels

13 Top Testosterone-Boosting Foods

According to an older report in the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Testosterone levels naturally decline with age, but some measures may slow or reverse the process.

Delve into the intricate science of achieving optimal levels, uncovering strategies to naturally reach the coveted 1,000 ng/dL mark. Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility. Another compound in honey called chrysin is thought to be a potent aromatase inhibitor. These natural compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels. Avocados are also rich in healthy fats, which support hormone production. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone. A 2018 review of studies suggests that garlic can help increase testosterone along with sperm production and fertility.

Put it this way; if you have a natural level of 400 ng/dL and are sleep-deprived, it may help. However, if you are well-rested, it will make very little difference. Sedentary men are way more likely to become overweight and develop type 2 diabetes, both of which crush testosterone production.

One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. Studies conclude that magnesium consumption is testosterone replacement therapy for life linked to increased testosterone levels among male athletes. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production.

Compared over a longer span of time, these medications may offer similar benefits for low T. Incorporate activities like running, cycling, or swimming with weightlifting sessions to create a well-rounded fitness regimen that supports hormone health. Don’t get too caught up in the type of exercise, and target consistency in your routine. Many other issues can also reduce T, from using anabolic steroids to not eating enough calories every day to clinical hypogonadism (a failure of the testicles to produce enough testosterone). Testosterone is the primary male hormone responsible for the development and regulation of male reproductive tissues and secondary sexual characteristics. It is first seen in action during fetal development, where it plays a critical role in differentiating male reproductive organs. Around the seventh week of pregnancy, the Y chromosome’s SRY gene triggers the testes’ development, producing testosterone.

Around 10% contained ingredients that may negatively affect testosterone. Results of a small 2013 study indicate that the oil may boost serum testosterone levels in healthy adults. It plays a crucial role in male development and characteristics, influencing muscle mass, bone density, and sex drive. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging.

Other strength training exercises you can do include bench presses, squats, and deadlifts. High Intensity Interval Training (HIIT) can also boost production of this hormone. HIIT involves short bursts of exercises followed by a recovery period. While cardio exercises are good, cardio does not boost your hormone levels the same way strength training does. Within your diet, certain nutrients and supplements may give your testosterone levels a boost. Here are a few examples of supplements to increase testosterone and improve overall health.

Adaptogens are herbal supplements that help balance the body and moderate the stress response. Two adaptogens which have recently risen in popularity are ashwagandha and maca. Ashwagandha is an ancient medicinal herb used in Indian ayurveda.